What is the Nordic Diet Recommendation and How to Follow It?

November 14, 2025 •

2 min read

Created in 2004 by a group of Nordic chefs, nutritionists, and scientists, the Nordic diet recommendation promotes a focus on locally sourced, seasonal foods to improve public health and address unsustainable farming practices. This way of eating is not just a diet but a holistic approach to a healthy and environmentally conscious lifestyle, emphasizing fresh ingredients and home-cooked meals.

Quick Summary

The Nordic diet emphasizes locally sourced foods like whole grains, fish, berries, and root vegetables, while limiting processed foods, red meat, and sugar. It promotes healthy weight management, reduced inflammation, and better cardiovascular health through a plant-based, seasonal approach. Key components include healthy fats from rapeseed oil and fish, along with low-fat dairy and legumes.

Key Points

Emphasizes whole, local foods: The Nordic diet prioritizes natural, unprocessed ingredients sourced locally and seasonally.
Rich in fish and berries: Staples include fatty fish like salmon and antioxidant-rich berries such as blueberries and lingonberries.
Focuses on whole grains: Rye, barley, and oats are key components, providing high fiber content.
Promotes sustainable eating: Sourcing food locally and minimizing waste is a core principle, reducing the environmental footprint.
Reduces chronic disease risk: Studies suggest it can lower the risk of cardiovascular disease, type 2 diabetes, and high cholesterol.
Boosts weight management: High fiber and protein content contribute to satiety, aiding in weight loss and preventing regain.
Utilizes healthy fats: Rapeseed (canola) oil is the primary oil, offering a favorable fatty acid profile.

What is the Nordic Diet Recommendation?

The Nordic diet is a way of eating based on the traditional foods and ingredients of the Nordic countries (Denmark, Finland, Iceland, Norway, and Sweden). Developed to improve public health and environmental sustainability, it offers significant health benefits, often compared to the Mediterranean diet. The recommendations are based on ten core principles:

Increase consumption of seasonal, locally grown fruits, vegetables, and berries.
Prioritize whole-grain cereals such as rye, barley, and oats.
Eat more fatty fish rich in omega-3s, aiming for two to three times weekly.
Choose high-quality, lean meats, poultry, and game meat in smaller quantities.
Incorporate foods from wild landscapes, like foraged mushrooms and berries.
Opt for organic and sustainably produced ingredients when possible.
Reduce consumption of processed foods and food additives.
Base meals on seasonal produce.
Increase home-cooked meals.
Minimize food waste.

Key Food Groups of the Nordic Diet

The Nordic diet focuses on a high intake of plant-based foods and seafood, and a low intake of red meat and processed products.

Foods to Emphasize

The diet encourages local and seasonal fruits and berries (lingonberries, blueberries, cloudberries), whole grains (rye, oats, barley), root and cruciferous vegetables, fatty fish (salmon, herring, mackerel), legumes, nuts, seeds, and low-fat dairy. Rapeseed (canola) oil is the main cooking fat.

Foods to Limit

Foods to limit include processed foods high in fat, sugar, and salt, added sugars, red and processed meat, and alcohol.

Comparing the Nordic and Mediterranean Diets

Both diets share principles like emphasizing whole, plant-based foods and fish, but differ in key areas.


Feature	Nordic Diet	Mediterranean Diet
Primary Fat Source	Rapeseed (Canola) Oil	Extra-Virgin Olive Oil
Staple Whole Grains	Rye, barley, and oats	Wheat, couscous, and bulgur
Key Berries	Lingonberries, blueberries, and cloudberries	Grapes and figs
Dairy Consumption	Moderate, low-fat dairy like skyr	Moderate consumption of cheese and yogurt
Sustainability Focus	Strong emphasis on local, seasonal, and organic	Based on traditional regional eating, with growing focus on sustainability

Health Benefits of Following the Nordic Diet

Following the Nordic diet has been linked to several health benefits:

Improved Heart Health: May reduce cardiovascular disease risk and improve blood lipids.
Reduced Inflammation: High intake of anti-inflammatory foods can lower inflammatory markers.
Weight Management: High fiber content promotes satiety, supporting weight loss.
Better Blood Sugar Control: Focus on whole grains helps regulate blood sugar.
Environmental Sustainability: Emphasizes locally sourced food, reducing environmental impact.

Conclusion

The Nordic diet recommendation offers a healthy and sustainable way of eating by focusing on locally available, seasonal foods. It prioritizes whole grains, fruits, vegetables, and fish, while limiting processed foods and red meat, providing essential nutrients and fiber. Its benefits include improved health outcomes and environmental consciousness. The principles are adaptable to any location by choosing local and seasonal alternatives. For more information, consult resources like the World Health Organization regarding healthy dietary patterns.

Frequently Asked Questions

The main differences are the primary oil used—rapeseed (canola) oil in the Nordic diet versus olive oil in the Mediterranean diet—and the emphasis on locally sourced foods reflecting their respective climates.

Yes, studies have shown that the Nordic diet can aid in weight loss and reduce weight regain, largely due to its high fiber and protein content that promotes satiety and discourages snacking.

Absolutely. Research indicates that the Nordic diet improves blood lipid profiles, lowers blood pressure, and reduces the risk of cardiovascular disease through its focus on fish, whole grains, and healthy fats.

Yes. The core principles of the diet, such as prioritizing seasonal, whole foods, can be adapted to any region. Instead of specifically Nordic foods, you can choose locally and seasonally available alternatives.

The diet emphasizes fatty fish like salmon, herring, and mackerel, which are rich in beneficial omega-3 fatty acids. Lean fish and sustainably sourced seafood are also included.

The Nordic diet is primarily plant-based but does not exclude animal products entirely. It includes fish and moderate amounts of low-fat dairy, poultry, and game meat, making it suitable for pescatarians or flexitarians.

Rapeseed oil, also known as canola oil, is the principal source of fat in the Nordic diet. It is a source of healthy unsaturated fats and has a good fatty acid profile.